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Tilapia Recipes


tilapia recipes

Sautéed Tilapia Fillets with Lime

1 to 1 1/3 pounds tilapia fillets, about 1/2-inch thick
3 Tbsp. all-purpose flour
Salt and pepper
1 clove garlic, minced or pressed
1/2 cup dry white wine
1 Tbsp. lime juice
1/2 Tbsp. butter
1 Tbsp. olive oil
3 green onions, chopped

Rinse the fish and pat dry. Put the flour on a plate and season it with salt and pepper. Dredge the fillets in the flour, patting to remove excess. In a small bowl, combine the garlic, wine, lime juice and butter, then set aside. Heat the oil in a 10- to 12-inch frying pan over medium-high heat. Add the fillets without overlapping (you may need to cook in 2 batches). Cook until golden on the bottom, about 3 minutes. Turn the fillets over and cook until opaque through the thickest part, 1 to 2 minutes more. Transfer the fish to a platter and keep warm (covers with foil or place in a 200°F oven). Add the wine mixture to pan and boil, scraping up cooked bits, until reduced by half, 2 to 3 minutes. Stir in the onions and heat on low about 30 seconds. Pour the sauce over the fish and serve. Servings 4 Cal. 185/ Prot. 22g/ Carbo. 5g/ Sat. 1g/ Total fat 5g/Om-3 .1g/ Chol. 54mg/ Sdm. 115mg


tilapia recipes

Tilapia Recipe - Pasta Sauce with Fish

4 Scallions chopped fine
1 tablespoon Minced garlic
1 tablespoon Olive oil
1-cup Peeled fresh tomatoes chop
8 Fresh basil leaves sliced
Salt, pepper -- dash of hot
Sauce is optional
3 to 4 tilapia fillets, cubed or other firm sweet non-oily fish
8 ounces Spaghetti cooked
Parmesan cheese

Sauté chopped scallion and garlic in olive oil until translucent. Add tomatoes, basil and salt and pepper to taste and let cook for about 5 minutes until tomatoes resolve into a sauce. Add fish cubes and simmer on low until tilapia is tender. Place cooked pasta with tilapia sauce in a large serving bowl and serve with the cheese, crusty bread and a salad. Tilapia recipe serves 4.


tilapia recipes

Tilapia Fillets en Papillote
(Serves 4)

2 carrots peeled and julienned
2 zucchinis, julienned
4 teaspoons minced peeled fresh ginger
2 tablespoons minced fresh basil
4 tablespoons olive oil
4 tablespoons lime juice
4 tablespoons white wine
Salt and pepper to taste
1 lb. fresh tilapia fillets

Preheat the oven to 400 F. Layer ingredients in the order listed over a 13 x 10 inch aluminum foil. Close the aluminum foil to make a sealed "pouch" and bake until fish is tender, 12 to 15 minutes. Open the "pouch" carefully and serve fillet on a bed of the steamed vegetables.


tilapia recipes

Caribbean Fish in a Packet
Serves 2

Here's a recipe that I make for my wife and I all the time. It's a good way to make fish that doesn't taste too "fishy."

1 (12 oz.) (Cut in half) or 2 6 oz. fresh fillets -- Haddock works best but have also made this with salmon, tilapia, and catfish with good results
2 tsp olive oil
1 lime (or 2 Tbsp. bottled lime juice)
1/2 green pepper
3 green onions
1 Tbsp chopped fresh cilantro (or 1 tsp ground coriander)
salt
pepper
dash of Tabasco
1 cup instant white rice

Preheat oven to 450. Make two large squares (15x12-inch) of tin foil, and brush them with a little olive oil. Rinse fillets and put them on the foil. Chop green onion and green pepper into small pieces. Top each fish fillet with ingredients in this order:

Half of the green peppers
1 tsp. olive oil on each
green onions
1/2 Tbsp cilantro, or 1/2 tsp coriander
1 Tbsp lime juice or 1/2 lime's worth of juice
dash of salt pepper and Tabasco

Fold each foil square around the fish to form a packet. Place on lined cookie sheet (in case juices leak from packet) and bake at 450 for 25 minutes. While baking prepare two servings of instant white rice. Serve fish over rice and transfer all juices onto the plate.

Very juicy, tender and delicious - the only fat is the 4.5 g per serving for the 1 Tbsp of olive oil for each fish, and minimal from the fish itself.


tilapia recipes

Grilled Tilapia with Heirloom Tomato Salsa

1 1/2 to 2 pounds tilapia (or other firm white fish)
1/2 cup Greek vinaigrette dressing
1/2 cup prepared peach salsa
1 medium heirloom tomato (red, yellow, or purple), diced
6 oz pineapple tidbits

Marinade tilapia in Greek vinaigrette dressing for 1/2 to 1 1/2 hours before grilling. Grill marinated tilapia over medium-high heat for 5 minutes per side or until done per meat thermometer inserted in the thickest part of the fish.
Before or during grilling, dice heirloom tomato into approximately 1/4" cubes Mix with peach salsa. Slice pineapple tidbits in the middle (across the grain), then combine well with salsa mixture. Keep chilled if not serving immediately.
Top grilled tilapia with salsa mixture and serve immediately for a hearty serving for 4.


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